Weightlifting

Every 2 minutes, for 10 minutes (5 sets):

Bench Press (5-6 reps @ 20X1)

Followed by…

Weightlifting

Every 3 minutes, for 6 minutes (2 sets):

Bench Press (Max Reps @ 90% of today’s heaviest set)

Metcon

Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 50 Double Unders
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest